A very happy Memorial Day to all US servicemen and women around the world, especially to those CFDCers – both past & present – who have served or are currently serving. Also, many thanks to Mike & Mark Minukas and Brendan Berry who spent their Memorial Day Sunday with CFDC. Remember to take some time today at 3PM to reflect on Memorial Day, and the fallen soldiers for whom it is celebrated.
Sunday saw a great Memorial Day weekend turnout. Since things are going to get decidedly warm this week, class started things off outside to enjoy that last bit of spring.
A few weeks ago, we did a class-sized Indian run. For this version, class was pared down into groups of 4 or 5 people, each with one medicine ball among them. As the group jogged, the ball was passed from front to back. When the last person in line received the ball, they sprinted to the front with the ball, and started the process over again.
Tom took the time to review set-up for the bench, and we’ve posted a few reviews on it, but remember to take the time to get set-up properly – we don’t simply walk over and heave a loaded barbell off the ground for deadlifts, so don’t expect to flop down onto a bench and start pressing. Take a moment, work yourself into a nice arch, set your feet, and get a good grip on the bar.
Band Pull-Aparts – remember on the band pull-aparts, just as on the bench press, to keep your lats pulled back and down. The band should end up spread across your chest, not your neck.
DB Tricep “Rolling Extensions” – To perform, lay supine on a bench with your head at the very end of the bench, arms extended straight up with DB’s in each hand (start light!). Bend your elbows so that your forearm begins to lower towards your shoulders – your upper arm should remain vertical. Once you have lowered your forearm as far as it will go, begin rolling your shoulders, lowering your upper arms towards the bench (your elbows remain bent) – your forearms should pass your head come close to touching the floor, depending on the height of the bench and flexibility.
Immediately after finishing your last round of work in the met-con, find space and complete 20 burpees. Just in case you thought CFDC’s new blog-comment policy, announced last Thursday, was an empty threat (but be sure to check out the comments to last Thursday’s post to receive your apology for the burpees as well!)
Great work everyone. Enjoy your respective Memorial Days, and we’ll see you all on Tuesday.